Friday, December 30, 2011
All Flux members are required to give appropriate notice when canceling out of a group class or private session.
(WOD/ Gymnastics/ Movement/ Mobility/ Weightlifting)
8-hour notice - no fee
less than 8-hours notice - $5 penalty
24-hours notice - no fee
12-hours notice - half the cost of session
less than 12-hours notice - full cost of session
8-hour notice - no fee
less than 8-hours notice - $15 penalty
Our rationale for the policy:
Coach Darci individualizes the programming to suit the needs of the athletes who are signed up. This takes extra time and is more work in her daily schedule. More importantly, it is important to respect your fellow Flux athletes so that everyone has the opportunity to register for the spot in class that you have taken up. At Flux we pride ourselves in keeping our classes capped so that our coaches can give every athlete close attention. This means that if athletes do not cancel with enough notice, the folks on the wait list are not able to register for the session.
For semi-private sessions - our coaches are busy and often booked up. It is important that we have enough notice to be able to share this time with other folks.
For the teen program - we schedule extra coaches depending on the number of teens coming to class. With enough notice we can make alternative arrangements.
Thank you for your understanding and ongoing support!
Thursday, December 29, 2011
Wednesday, December 28, 2011
Tuesday, December 27, 2011
Friday, December 23, 2011
Thursday, December 22, 2011
Wednesday, December 21, 2011
Monday, December 19, 2011
Sunday, December 18, 2011
Thursday, December 15, 2011
The first stage of the CrossFit Games is "The Open" which runs for five weeks (Feb 22 to Mar 25)! During this 5-week period Flux will host the competition WOD for our Flux athletes during "Free Gym" sessions on Tuesday (8:30pm-9:30pm) and Saturday (11am-12pm).
Last year we had 20 Flux athletes register and participate during "The Open" for the Flux team! If you are planning to participate in the Open (officially or unofficially), please let Coach Darci or Coach Charity know asap.
Here is the information copied from the CrossFit Games Site (http://games.crossfit.com/features/get-ready-2012):
Stage One: The Open
The Games season will begin with the Open, a worldwide online competition with one workout per week. The Open will run for five weeks, from February 22 to March 25. Anyone can compete in the Open, regardless of fitness level or experience. More than 26,000 athletes from around the world took part in the 2011 season, and 2012 promises to be even larger.
In order to participate in the Open, athletes can do the workouts at their local affiliate or film their attempt from their garage gym. All scores and videos are then submitted to the Open website, which allows athletes to track how they match up with athletes in their region and around the world.
Athletes can choose to compete in three categories: Individual, Team, or Masters.
Individual athletes and teams that perform the best across the five Open workouts will earn a chance to compete at the second stage of the Games, the Regionals. Masters athletes (beginning at 45-years-old and older) will compete to be among the fittest athletes in their respective age division. The top Masters will earn an automatic spot at the Games in July.
Wednesday, December 14, 2011
either triple the skipping to su or pick a number for double unders
do a hang power clean and then a front squat x 10
finish with the skipping
rest 3 min
x 4 sets
either triple the su or pick a number for double unders
30 squat cleans at a lower weight.
finish with the skipping
Tuesday, December 13, 2011
Flux Holiday Festivities
Darci and I hope you will join us for our Flux Holiday party onFriday, December 16th beginning at 8pm at our house! There will be plenty of paleo treats, wine, and festive cheer!
We look forward to celebrating the holiday season with you!
Charity and Darci
Monday, December 12, 2011
Sunday, December 11, 2011
Friday, December 9, 2011
Thursday, December 8, 2011
Wednesday, December 7, 2011
Tuesday, December 6, 2011
A. Power Cleans
Looking for a healthy holiday gift ...
2 Intro/Assessment Sessions plus 8 Regular Sessions
Special Price $195 + gst
(Regular Price $250 + gst)
*Flux Holiday Package On Sale Until Jan. 5/2012
*Valid until Jan. 31, 2012
*Does not include Olympic Weightlifting classes
*Intro sessions by appointment
Monday, December 5, 2011
Wild Seafood from Vancouver Island to You
Sockeye Salmon Fillets
No additives, preservatives, just wild salmon.
Frozen quarter pieces at a cost of $10.00/quarter
If 100 pieces or more are ordered, the price reduces to $9.50/quarter
Order deadline is December 15, 2011.
Email email@example.com and tell me the number of quarter pieces you’d like.
Payment due at time of pickup.
Pickup dates will be December 22, 23, 24.
These are friends of my fathers who are providing the salmon. They live in BC and travel to Regina to see family during the holidays.It’s extremely tasty and cooks up real nice. Skin is attached and there are some bones to be removed. I’m really happy with the quality.
Sunday, December 4, 2011
Friday, December 2, 2011
Saskatchewan School of Champions Weightlifting Club!
As an official School of Champions Weightlifting Club our mandate is to deliver a competitive Weightlifting program with the primary objectives of developing and supporting elite athletes of all ages in Saskatchewan.
What does this mean for our Flux CrossFit athletes?
As a member of the School of Champions coaching staff, Coach Darci Anderson will continue to be mentored by the School's founders’ Head Coach Pierre Augé and ten time world record holder and olympic medalist Coach Alexander Varbanov. Here are just a few of Coach Varbanov's credentials: Honoured Master of Sport in Bulgaria, Specialist of Physical and Sports Education (Masters Degree, Diploma), Bulgarian Weightlifting National Team, Assistant Coach, Executive Weightlifting Coach at National Sports School, Bulgaria.
All Flux athletes will have the opportunity to become a member of the Saskatchewan School of Champions Weightlifting Club, training directly under Coach Darci Anderson, using the Bulgarian method of training.
How do you become a member of the Saskatchewan School of Champions Weightlifting Club?
To become a member of the Saskatchewan School of Champions Weightlifting Club one must hold a Flux CrossFit membership, and pay the School of Champions annual membership fee of $60.
When does the Saskatchewan School of Champions Weightlifting Club meet?
The School of Champions currently runs four sessions per week at Flux (Sunday 2:30-4:30pm, Monday 7-9pm, Wednesday 6-8pm, and Friday 7-9pm). These sessions are two hours long and thus, as of January 1, 2012 will count as 2 classes for Flux members. Additionally, squats (Bulgarian method) are integrated in many of the regular Flux WODs. Additional weightlifting sessions will be added as needed.
Who should become a member of the Saskatchewan School of Champions Weightlifting Club?
We encourage all Flux members who are interested in Weightlifting to come out to a session to assess whether or not weightlifting is for you. If you want to continue coming to Weightlifting classes once you've completed that session, you will need to pay the membership fee to join the Saskatchewan School of Champions Weightlifting Club.
Why do Weightlifting?
Simple - weightlifting will make you more powerful, stronger, faster and more agile. Weightlifting, if coached properly and responsibly, is appropriate for all ages and all abilities.
If you have any questions about Flux CrossFit or the Saskatchewan School of Champions Weightlifting Club, please contact Head Coach Darci Anderson and/or Coach Charity Marsh.
Saskatchewan School of Champions Weightlifting Club
Thursday, December 1, 2011
As you know, at Flux we are committed to a high level of quality expert coaching. This is why, in addition to completing CrossFit Level 1 (and other certifications like the Agatsu Weightlifting certification, or movement seminars), we have also implemented a Flux Coaching Mentorship Program. As part of this program all Flux coaches in training work closely with Coach Darci and Coach Mieka for a couple of months prior to becoming a full fledged Flux Coach.
Over the next couple of months you will see both Mike and Alisha at work completing the Flux Coaching Mentorship Program with Coach Darci and Coach Mieka! And at the end of January 2012, Mike and Alisha are off to Calgary to complete their CrossFit Level 1 certification.
To read more about our Flux coaches in training, see our coaches page on the Flux website!
Welcome Mike and Alisha!
First up we have our speedy Coach Mieka and our super-man fast Leonard competing in the track meet here in Regina. Mieka will be competing in the 800 meter and shot-put and Leonard will take on the 200 meter race, 60 meter race, and the shot-put! Terri and Rudi's son (Xander) is also competing in this meet!
Where: Regina Field House - 1717 Elphinstone Street
When: Saturday, December 3rd
Time: First event is at 2pm
Second, we also have 8 of our Flux - Saskatchewan School of Champions Weightlifting Club athletes competing in the provincial competition this weekend. This will be the very first competition for six of these athletes! The following athletes are competing: Braiden, Sandi, Kat, Derek, Ariane, Shara, Jen, Charity
Where: Prince Arthur School, 640 Stadacona St. East, Moose Jaw
When: Saturday, December 3rd
Times for our lifters:
Men 56-77 kg - begins 10am
Women 53-63 kg - begins 11:30am
Women 69-75+kg - begins 2:30pm
We are proud of all our Flux athletes! Stay focused, be brave, and compete well!
Coach Darci and Coach Charity